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  6. Salmon vs. Bran

Salmon vs. Bran — In-Depth Nutrition Comparison

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Differences between Salmon and Bran

  • Salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, and Vitamin B1, while Bran has more Manganese.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.
  • The amount of Cholesterol in Bran is lower.

The food types used in this comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Oat bran, cooked.

Infographic

Salmon vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
4
:
6
Bran
Bran
Contains more Calcium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +317.4%
Contains more Selenium +437.7%
Contains more Iron +158.8%
Contains more Magnesium +33.3%
Contains less Sodium -98.4%
Contains more Zinc +23.3%
Contains more Copper +34.7%
Contains more Manganese +5925%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +50%
Contains more Phosphorus +111.8%
Contains more Potassium +317.4%
Contains more Selenium +437.7%
Contains more Iron +158.8%
Contains more Magnesium +33.3%
Contains less Sodium -98.4%
Contains more Zinc +23.3%
Contains more Copper +34.7%
Contains more Manganese +5925%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
12
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +5486.8%
Contains more Vitamin B5 +579.7%
Contains more Vitamin B6 +2488%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +5486.8%
Contains more Vitamin B5 +579.7%
Contains more Vitamin B6 +2488%
Contains more Folate +466.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Bran
Bran
Contains more Protein +588.5%
Contains more Fats +1336%
Contains more Other +63.3%
Contains more Carbs +∞%
Contains more Water +29.7%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +588.5%
Contains more Fats +1336%
Contains more Other +63.3%
Contains more Carbs +∞%
Contains more Water +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +1336.8%
Contains more Polyunsaturated fat +1243.1%
Contains less Saturated Fat -93.2%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1336.8%
Contains more Polyunsaturated fat +1243.1%
Contains less Saturated Fat -93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Bran
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Bran Opinion
Net carbs 0g 8.84g Bran
Protein 22.1g 3.21g Salmon
Fats 12.35g 0.86g Salmon
Carbs 0g 11.44g Bran
Calories 206kcal 40kcal Salmon
Fiber 0g 2.6g Bran
Calcium 15mg 10mg Salmon
Iron 0.34mg 0.88mg Bran
Magnesium 30mg 40mg Bran
Phosphorus 252mg 119mg Salmon
Potassium 384mg 92mg Salmon
Sodium 61mg 1mg Bran
Zinc 0.43mg 0.53mg Bran
Copper 0.049mg 0.066mg Bran
Manganese 0.016mg 0.964mg Bran
Selenium 41.4µg 7.7µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.16mg Salmon
Vitamin B2 0.135mg 0.034mg Salmon
Vitamin B3 8.045mg 0.144mg Salmon
Vitamin B5 1.475mg 0.217mg Salmon
Vitamin B6 0.647mg 0.025mg Salmon
Folate 34µg 6µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.057mg Salmon
Threonine 0.969mg 0.086mg Salmon
Isoleucine 1.018mg 0.114mg Salmon
Leucine 1.796mg 0.235mg Salmon
Lysine 2.03mg 0.13mg Salmon
Methionine 0.654mg 0.057mg Salmon
Phenylalanine 0.863mg 0.155mg Salmon
Valine 1.139mg 0.165mg Salmon
Histidine 0.651mg 0.07mg Salmon
Cholesterol 63mg 0mg Bran
Saturated Fat 2.397g 0.163g Bran
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g 0.291g Salmon
Polyunsaturated fat 4.553g 0.339g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Salmon
6%
Bran
Minerals Daily Need Coverage Score
44%
Salmon
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.234g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $13)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.